We all know that our bodies need nutrients to survive. Vitamins, minerals, fatty acids, amino acids… you name it, and it’s probably something we require.
But when it comes to supplementing vitamins and minerals, it’s not an even playing field. We need more of some and less of others, but then comes the question of if you need it daily or not.
There seems to be no end to the confusion surrounding supplementation.
If you’re sold that supplementing vitamin D is worth your while, but you’re not sure how to go about it because, hey, there’s a lot of conflicting information out there, we’re giving you the in on how much is enough to support immune function.
The Roles Of Vitamin D
Vitamin D is a fat-soluble vitamin (more so a pro-hormone) that has numerous regulatory roles within the body but plays a crucial role in the immune system.
It’s synthesized from direct sunlight when UV rays hit the skin, but despite that, it happens to be one of the most common nutrient deficiencies worldwide, with nearly 42% of the American adult population struggling with low levels 1.
There are vitamin D receptors (VDRs) in nearly every cell in the body, and the vitamin targets over 1000 genes, which suggests that it plays a pretty important role within every system 2.
Here’s what it does:
- Maintains bone health via calcium and phosphorus regulation
- Supports reproduction
- Regulates mood
- Enhances cognitive function
- Promotes proper muscle coordination
- Supports immune function
Under the umbrella of vitamin D, there are two forms: D2 (ergocalciferol) and D3 (cholecalciferol).
The former is common in plant foods, while the latter is native to animal foods and supplements, but studies suggest that if you’re trying to boost serum levels, D3 is more effective.
Vitamin D And The Immune System
Vitamin C, zinc, vitamin E, A, and herbal extracts always get the credit when it comes to immune support, but vitamin D is an under-valued superstar in the immune world.
It plays an essential role in both your adaptive (long-term, acquired) and innate (immediate) immune responses, and pretty much every level of your immune system is affected by a deficiency in vitamin D.
The cells involved in the immune response express the vitamin D receptor (VDR) as well as the enzyme that actually produces vitamin D3, CYP27B1 3.
Studies find that vitamin D can boost the effects of certain immune cells, including monocytes and macrophages, which are specific types of white blood cells essential to your immune defenses 3.
And when you’re low in vitamin D? There’s research showing an increased risk of autoimmunity. That’s conditions like multiple sclerosis (MS), rheumatoid arthritis (RA), and even diabetes 4.
By enhancing the first line of defense, your innate immune system, vitamin D could help to protect your body against invading pathogens that trigger an immune response and result in long-term immune hypersensitivity (i.e. autoimmunity).
So, if you want to keep your body healthy and happy, getting enough vitamin D by whatever means necessary is non-negotiable.
How Much Vitamin D For Immune Support?
Now begs the question, how much is enough?
Where vitamin D is concerned, there are three ways to boost levels:
- Sun exposure
- Food
- Supplementation
Sun exposure is the easiest and most effective method for increasing vitamin D levels, but the amount your body produces can depend on several factors, including age, health status, skin pigmentation (melanin content), cholesterol levels, diet, and geography.
However, studies suggest that 30 minutes of the mid-day summer sun with maximum skin exposure can provide roughly 10,000-20,000IU of vitamin D 5.
Food sources are also a great way to maintain adequate serum levels of vitamin D, but for people who follow a plant-based diet, sufficient intake can actually be difficult, as vitamin D is concentrated in animal sources, especially fish and seafood.
Plant-based foods are often supplemented with vitamin D, but it comes in the form of D2 and isn’t as easily absorbed and utilized as D3.
So, if you’re struggling to keep your levels up due to dietary restrictions and lack of sun, there’s another option for you—supplementation.
Vitamin D3 supplements are super common and one of the easiest ways to boost vitamin D levels. But when you see things like 1,000IU, how much is actually enough to support immune function?
The US Institute of Medicine recommendation and the RDA for vitamin D is 600-800IU daily, which may seem like a sufficient amount but could be too low to actually maintain adequate serum levels 6.
And while vitamin D is a fat-soluble vitamin and less is sometimes more with those, not in this case. Doses of 200IU daily are not sufficient to maintain a normal vitamin D concentration during the winter when sun exposure is limited 5.
Other sources recommend 1,500-2,000IU of vitamin D daily but do not exceed 4,000IU as higher levels tend to be used for therapeutic purposes, and vitamin D toxicity can result if not supervised 7.
Why PL-Immune Is The Best Choice For Broad-Spectrum Immune-Boosting
Immune-boosters litter the market, but the problem with most of them is that they don’t actually work, or their action is so specific that by the time you realize you’re sick, it’s too late to use them.
With PL-Immune, you’re getting the most dynamic immune support supplement yet. It supports both short and long-range immune defenses by activating and enhancing five different types of immune cells to:
- Fortify first-line immune defenses and long-range immune responses
- Increase the number and activity of immune cells
- Replenish antioxidants for immune system offense and defense
- Maintain work productivity and performance via overall immune wellness
- Fight immune challenges and fatigue associated with exercise and high-stress activities
But it’s not just the immune system we need to support—it’s everything. Performance Lab NutriGenesis Multi is the first and only ultramodern multivitamin designed for overall health and peak human performance. It’s a blend of 17+ essential nutrients to help your body thrive, recover, and perform.
Final Thoughts
Finding the right supplements to support your body can be a challenge, but finding the right dosage is a whole other game.
With vitamin D, there’s a lot of contradicting information out there—high-dose, low-dose, only from foods, and whatever else you hear.
But because of lifestyle and health factors that affect the amount of Vitamin D we’re actually getting, supplementing 1,500-2,000IU daily year-round (regardless of sun exposure and food intake) is definitely the way to keep serum concentrations elevated and support appropriate and effective immune responses.
References
- KY Forrest, WL Prevalence and correlates of vitamin D deficiency in US adults.Nutr Res. 2011;31(1):48-54.
- D Bikle. Vitamin D: Production, Metabolism, and Mechanisms of Action. . In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext . South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK278935/
- DD Bikle. Vitamin D and immune function: understanding common pathways.Curr Osteoporos Rep. 2009;7(2):58-63.
- KL Munger, LI Levin, BW Hollis, NS Howard, A Ascherio. Serum 25-hydroxyvitamin D levels and risk of multiple sclerosis. 2006;296(23):2832-2838.
- E Cicarma, AC Porojnicu, Z Lagunova, A Dahlback, A Juzeniene, J Moan. Sun and sun beds: inducers of vitamin D and skin cancer.Anticancer Res. 2009;29(9):3495-3500.
- P Pramyothin, MF Holick. Vitamin D supplementation: guidelines and evidence for subclinical deficiency.Curr Opin Gastroenterol. 2012;28(2):139-150.
- AC Ross, JE Manson, SA Abrams, et al. The 2011 report on dietary reference intakes for calcium and vitamin D from the Institute of Medicine: what clinicians need to know. J Clin Endocrinol Metab. 2011;96(1):53-58.
